Marathon You Can Do It

The more you train the stronger you get, but when training gets too much it leads to fatigue. When fatigue builds up you experience reduced performance and risk sudden training injury. It is important to take breaks from your regular training to allow muscle recovery.

Tips for speedy muscle recovery

1. Take a complete rest from training – missing one or two days cant hurt?
2. Massage
3. Hot baths with bath salts,
4. Stretching properly
5. Stay hydrated day in day out

All the above will all add to the big picture of good recovery and reducing injury.

The tips can also be followed by runners who want a speedy recovery from a half marathon or a full marathon.

written by Constantine Njeru \\ tags: Bath Salts, Baths, Big Picture, fatigue, half marathon, Injury Massage, Marathon, Massage, Muscle Massage, Muscle Recovery, Recovery Tips, Runners, Running, running injury, Speedy, Speedy Recovery, Sports Massage

The marathon is becoming more popular, according to latest statistics over 420,000 American runners finished the distance in 2007.

If your goal is to run and finish a marathon, let me remind you, finishing the 26 miles is a big challenge. Training for the full marathon, usually the programs are anywhere between 4 and 5 months long.

How to run

Learning how to run for a marathon is more than running around the block, You have to learn how to run, you have to learn how to and when to conserve your energy, when to give it that last blast. You can only learn this by getting out and running.

Learning about a runners nutrition

Another important area is nutrition. You need to eat right while you train for the marathon. A nutritional balance of carbohydrates, proteins and essential minerals is important. This will help in replacing lost energy and repair of tissues.

Learning about Injuries

Running injuries are part of running, you cant escape them. As you train you will suffer injuries, dont let them discourage you. When injuries happen, take a complete break from running and seek treatment. The first step of treatment is ice the injured area and maybe take a pain killer. If that doesn’t work seek medical help.

Remember to take rest days. This will allow your muscles to recover from fatigue.

Staying hydrated is also important. Make sure you are drinking enough water during training and also after your runs. Proper hydration is important for proper functioning of the body and it helps to prevent running injuries.

Talk to running experts

It wouldn’t hurt to set up a meeting with a personal trainer if you’re really committed to doing one of those 26.2 mile runs. If you dont know where to find a personal trainer, talk to fellow runners. Most runners are friendly people and are willing to give a hand.

written by Constantine Njeru \\ tags: 5 Months, Break, Essential Minerals, fatigue, Fellow Runners, Last Blast, Marathon, Medical Help, muscles, Nutrition, Nutritional Balance, Pain Killer, Personal Trainer, Proper Hydration, Proteins, Rest Days, Running Injuries, Statistics, Tissues, Train

Am starting my training for 2009  Stanchart Nairobi marathon. I have had a seven months rest from serious running. During that time I learn’t how to swim.

My running goal this year is to finish the 2009 stanchart marathon in a time of around 2.45. My personal best is 2.56. I will be a smiling runner if I can be able to shelve 10 more minutes from my PB.

Am confident I can run faster. At the finish line of 2008 Stanchart marathon my legs felt strong, no fatigue & no cramps. I had this feeling that I could still keep running another 10k.

Taking My Running To the Next level

This year I will build on the strength of my three years of marathon running. I believe my body is now physically strong and it can cope  with stress of more weekly miles and faster running.

Advantages of many months of training

To reach to my goal am dedicating 5 months of serious training. More training time means, no over training, more rest and fewer running injuries. If I suffer the unfortunate injury at least I will have enough time to recover.

In the month of June I will focus on cardiovascular fitness. I will do this by  accumulating as many miles I can at a slow pace. I will also assessing my physical condition to see whether I might be carrying a running injury that I might not be aware of.

In July, that is when I will start on speed work. Am yet to decide on my actual mileage and exact tactics so keep reading as I will keep posting my plans and progress.

written by Constantine Njeru \\ tags: 5 Months, Amp, Cardiovascular Fitness, Cramps, fatigue, Finish Line, Marathon Running, Mileage, Month Of June, Nairobi, Next Level, Pb, Personal Best, Running Injuries, running injury, Serious Training, Seven Months, Slow Pace, Speed work, Stanchart Marathon

I was reading the Sports pages of my newspaper this morning and they had an article about Tennis star Roger Federer who has just announced he has decided to take a break from tennis due to fatigue.

2008 was the year Roger Federer was supposed to win all grand slam tournaments but at the end he won only US Open. After winning the US open he admitted it was the only time he had felt stronger and fresher.

He then adds “I want to remain at the top of the game for many more years to come and go after the No. 1 ranking again,” he said. “In order to do that, I need to get a proper rest and get strong again so that I am 100 percent fit for the remainder of the year or next year.”

Signs and Treatment of fatigue.

The primary indicators of fatigue in athletism are reduced performance and frequent injury. Taking a rest from training is the best treatment for fatigue because it allows your muscle fibres to heal from the tears that happen during strenuous training.

written by Constantine Njeru \\ tags: fatigue, Marathon, Running, Running Injuries, tennis, Training